FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

Down with Heel Striking

Some think people need those fancy shoes with the big cushy heel or the one with those springs to lessen the impact of running. Because, running is so hard on the joints. The worlds fastest Boston Marathon time was put up this year, in fact its the fastest marathon time ever recorded! Watch this video and see how his foot impacts the ground, his heel hardly if at all touches the ground! It looks effortless. Don’t think you can learn to run like this, watch the second video that compares the same runner before and after instruction. You’ll run faster and have less injuries if you learn to run with a mid-foot strike. But it takes baby steps. Changing your running style to fast can lead to injury. But it’s always a good time to start.

[youtube=http://www.youtube.com/watch?v=rV7E6Qi5ifg]

[youtube=http://www.youtube.com/watch?v=XrOgDCZ4GUo&feature=related]

WOD: Monday

400m plate run

3 Rounds for time of: (8 min cap)

  • 10 CTB Pull-ups
  • 10 Front Squats (165/105 or 70% of 5RM)
  • 10 Burpees
  • III: 165/105
  • II: 135/75
  • I: 95/45

WOD: Tuesday

200m farmers carry (heavy!!!)

7 Rounds for time:

  • 200m Run
  • 10 Wall Ball Shots
  • 10 Medicine Ball Cleans
  • 10 Wall ball sit ups
  • III: 20/14
  • II: 14/10
  • I: 10/6

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